A lower-calorie way to make Fish and Brewis
Fish and Brewis — with soaked salt cod, hard bread, and crisp onions
Newfoundland salt cod and hard bread are soaked carefully and finished with browned onions instead of scrunchions, about 430 kcal per serving.
Control moisture first, build flavor through browning and aromatics, and use measured rich ingredients only where they are most noticeable. The finished fish and brewis keeps its traditional shape and defining texture without a greasy or watery finish.
What changes—and what stays
From with abundant rendered pork scrunchions often 600–800 kcal to 430 calories
Soak cod thoroughly and replace fatty scrunchions with deeply browned onion and smoked paprika. Salt cod, toasted hard bread, dark onion, black pepper, parsley, and malt vinegar evoke Newfoundland tradition.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Soak cod thoroughly and replace fatty scrunchions with deeply browned onion and smoked paprika | Salt cod, toasted hard bread, dark onion, black pepper, parsley, and malt vinegar evoke Newfoundland tradition. |
How the flavor stays
Salt cod, toasted hard bread, dark onion, black pepper, parsley, and malt vinegar evoke Newfoundland tradition.
A cost rule that survives inflation
Hard bread and onions make 900 grams of cod serve eight filling portions.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 900 gsalt cod
- 700 gNewfoundland hard bread
- 800 gonion
- 25 gcanola oil
- 180 gparsley and scallions
- 60 mlmalt vinegar
- 8 gsmoked paprika
- 5 gblack pepper
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Soak cod and bread separately
Change cold water around cod repeatedly; soak hard bread only until tender.
Look for: Cod tastes gently seasoned and bread holds its shape.
Step 2 · follow the visible cue
Poach and flake cod
Poach cod below a boil and lift into large clean flakes.
Look for: Fish is opaque and moist without loose bones.
Step 3 · follow the visible cue
Brown onions deeply
Cook onions slowly in measured oil until dark gold and sweet.
Look for: Onions are jammy with no oil pool.
Step 4 · follow the visible cue
Fold components gently
Drain bread well and fold with fish, onion, parsley, pepper, and vinegar.
Look for: Bread and fish stay distinct rather than becoming paste.
Calories at the same serving size
194 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Cool Fish and Brewis within two hours and refrigerate sealed for up to three days. Reheat only what you need.
Cool Fish and Brewis within two hours and refrigerate sealed for up to three days. Reheat only what you need.
Frequently asked questions
Can Fish and Brewis be prepared a day ahead?
Yes. Chill promptly and keep crisp or delicate components separate until serving. Cool Fish and Brewis within two hours and refrigerate sealed for up to three days. Reheat only what you need.
What does the calorie figure for Fish and Brewis include?
It covers one of the stated servings from the listed quantities only; extra sides are not included. Soak cod thoroughly and replace fatty scrunchions with deeply browned onion and smoked paprika.
- salt cod900 g
- Newfoundland hard bread700 g
- onion800 g
- canola oil25 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
Published and last reviewed: August 25, 2026
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